Wednesday 7, May 2014

Skill:

3X ME strict chin ups

Strength:

Mid hang clean    

5x3

*Rack position
*Hook grip
*Open hips / hip pop

Deadlift
5x5

Metcon:

30 jumping squats 30/20kg
15 push ups
30 weighted step ups 35/25lb
15 pull up
30 pause squats - hold 3 seconds in the bottom 308/20kg
15 push ups
30 DB walking lunges 35/25lb
15 pull ups